Transformation: Nicholas Herraiz Drops 35, Gets Shredded

I was always active in the gym (training 5-6 days a week). I loved training but never tracked macros, rarely did cardio and just cared about ego lifting.

January first I decided to start tracking macros and see how I would look if I got lean. I stopped ego lifting (90% of the time) and trained 7 days a week with cardio and abs everyday except leg day.

What Were Your Major Struggles or Challenges?

Not cheating on my diet with all the family events I had throughout the year. I had to start doing a broIIFYM diet toward the end of the summer.

Detail Your Workout and Cardio Plan During Your Transformation

Day 1: Chest, tris, cardio and abs

Day 2: Back, bis, cardio and lower abs

Day 3: Delts, traps, cardio and abs

Day 4: Leg day and obliques

Cardio: 20 minutes on the stairmaster. Each day I would try to go on a higher level.

Abs: Cable crunches or knee raises (lower abs).

Detail Your Diet/Eating Plan During Your Transformation

200 grams of carbs and 200 grams of protein (per day) throughout the year. Didn't track fats because I rarely ate fatty foods unless it was peanut butter.

Detail Your Supplement Plan During Your Transformation

Creatine (5 g) every day in the morning or post-workout if I forgot to take it in the morning.

A scoop of whey protein (ON or MTS) post-workout for convenience not because of the "anabolic window."

Pre-workout. Way too much of it. Just kidding. Never went past one scoop but did have it daily. If I felt dependent, I would take half a scoop for a week and start taking the full scoop when I felt my tolerance went down.

Fish oil (3) every day.

What Was Your Major Accomplishment, or Major Milestones?

I started the year squatting 275 lb and hit 405 lb on December 31 (I bulked all November and December though).

Throughout the whole year I got a lot stronger while losing about a pound per week.

Detail Your Biggest Mistakes

Although I stopped ego lifting a lot, I still sometimes found myself doing it. I also didn't take many before pictures.

3 Biggest Things You Learned During Your Transformation?

It's not always about the weight you push but lifting heavy with good form will definitely be the best thing.